Saturday, November 3, 2012

Health Post of the Day: Foods Under 40 Calories

Sometimes snacking is inevitable. When I get a craving to eat watch out kitchen! I go on a total rampage. Luckily there are foods that are relatively low in calories that can make me feel content. Health.com put a list of 30 foods under 40 calories together and now that pinterest has made it so easy to find healthy recipes, I have no excuse to try out these healthy treats before I dive head first into the ice cream. Not only are these foods low in calories, many are rich in essential vitamins and nutrients to keep our bodies healthy and satisfied.

Arugula- 4 calories per cup

Asparagus- 27 calories per cup

Broccoli- 31 calories per cup

Broth (clear chicken, beef, seafood, miso or vegetable)- 10 per cup

Brussel sprouts- 38 calories per cup

Lettuce (mixed greens have the most nutrients)- 5 calories per cup

Beets- 37 calories per half cup

Cauliflower- 25 calories per cup

Coffee- zero calories for a cup of black coffee

Grapefruit- 39 calories per half

Mushrooms- 15 calories per cup

Tomatoes- 22 calories per medium sized tomato

Watercress- 4 calories per cup

Zucchini- 20 calories per cup

Spinach- 7 calories per cup

Lemons and limes- 20 calories per fruit

Kale- 5 calories per cup

Peppers- 30 per half cup

Pumpkin- 30 per cup

Tea- 0 calories

Celery- 16 per cup

Berries- 32 per half cup

Carrots- 22 per half cup

Below are 2 recipes incorporating some of these foods.
Kale Salad with Pecorino and Lemon (Recipe from thekitchn.com)
Serves 4

1 large bunch kale, washed and trimmed of stems
4 ounces Pecorino Romano, grated
2 lemons, juiced
1/2 cup olive oil
Kosher salt and fresh black pepper, to taste

Roll several kale leaves lengthwise and using the point of a chef's knife, cut away the thick center stem. Discard. Roll the remaining stack of de-veined leaves into a tight cigar shape and slice into thin ribbons.

Toss the shaved kale with the cheese. Whisk the lemon juice and olive oil and pour over the salad. Taste and season with salt and pepper. Let the salad sit at room temperature for an hour before serving.


Roasted Pumpkin Salad (Recipe from 101cookbooks.com)

3 cups of pumpkin (or other winter squash), peeled and cut into 1-inch cubes
extra-virgin olive oi
fine grain sea salt

12 tiny red onions or shallots, peeled (OR 3 medium red onions peeled and quartered)
2 cups cooked wild rice*

1/3 cup sunflower seeds
1/3 cup olive oil
2 tablespoons lemon juice
1/4 teaspoon salt
1 tablespoon honey
2 tablespoons warm water
1/2 cup cilantro, finely chopped


Preheat oven to 375.
Toss the pumpkin in a generous splash of olive oil along with a couple pinches of salt, and turn out onto a baking sheet. At the same time, toss the onions with a bit of olive oil, sprinkle with salt, and turn out onto a separate baking sheet. Roast both for about 45 minutes, or until squash is brown and caramelized. The same goes for the onions, they should be deeply colored, caramelized, and soft throughout by the time they are done roasting. You'll need to flip both the squash and onion pieces once or twice along the way - so it's not just one side that is browning.

In the meantime, make the dressing. With a hand blender or food processor puree the sunflower seeds, olive oil, lemon juice, salt, and honey until creamy. You may need to add a few tablespoons of warm water to thin the dressing a bit. Stir in the cilantro, saving just a bit to garnish the final plate later. Taste and adjust seasonings (or flavors) to your liking - I usually need to add a touch more salt with this dressing.

In a large bowl, toss the wild rice with a large dollop of the dressing. Add the onions, gently toss just once or twice. Turn the rice and onions out onto a platter and top with the roasted squash (I'll very gently toss with my hands here to disperse the pumpkin a bit). Finish with another drizzle of dressing and any remaining chopped cilantro.

Serves 4.

* To cook wild rice: Rinse 1 1/2 cups wild rice. In a medium sauce pan bring the rice and 4 1/2 cups salted water to a boil. Reduce to a simmer. Cook for 40 minutes or until rice is tender and splitting open, stirring occasionally. You'll have enough for this recipe and some le
ftover.

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